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Trying to Lose that last 10lbs.....



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KNDSKRAB
Posts: 20
8/2/12 10:38 A

Thank you very much....this site is actually the first to know lol!
Thank you so much for the site! I will definitely be using it!!!



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
8/2/12 10:20 A

Oh, congratulations! Well, look at the bright side, you're starting your pregnancy from a VERY healthy place! If you stay healthy throughout your pregnancy, you'll have a much easier time afterwards.

Do be sure and check out Sparkpeople's sister site: babyfit.sparkpeople.com It's designed for pregnant and breastfeeding moms, and takes their additional caloric needs into account. That old saw about "eating for two" is a myth. YOu are eating for two, but not two adults. ;)





KNDSKRAB
Posts: 20
8/2/12 9:56 A

Scratch that.....just found out I'm pregnant!!

But you guys are right, I would have my calories perfectly planned out at the beginning of the day and after work, would come home and just grab stuff...good advice.



JUSTDOIT011
Posts: 1,377
8/1/12 7:36 P

I agree with the "one foot in the fridge" comment....I can exercise 30 minutes 6 days a week....and I won't lose any weight if I'm eating just a few hundred over my calorie range. If I'm really good about staying in my calorie range, I'll lose the weight. Exercise only does so much...if you aren't tracking food, or you're not tracking correctly, or you're not weighing or measuring your food and just "guessing" the amount...that can make the difference between losing a 1/2 pound in a week, or maintaining your previous weight. emoticon emoticon



JENDEM1121
Posts: 415
8/1/12 2:22 P

I read all of the replies to this post because I am sort of in the same boat. I just want to thank the other posters for the phenomenal replies! I was away from spark for a while, trying to do all this on my own. I just recently came back, and i am so glad i did!



EMMANYC
Posts: 1,702
8/1/12 12:46 P

I hope you don't mind if I start my response with a very funny (at least to me) observation made by the father of a friend of mine. She had been working out consistently (training for a half marathon) and was saying to her father one morning, as she was putting breakfast together, "I don't understand why I'm not losing more weight."

He said "That's what happens when you train with one foot in the refrigerator."

I weigh 129 (BMI of 20) and for me, discipline in eating habits determines whether I maintain, lose or gain. Not deprivation - I eat at least 1200 calories and I stay above my Spark-recommended minimum. But if I'm not disciplined about what I put in my mouth (e.g., knowing exactly what and how much I'm eating, eating healthy food 90% of the time), it doesn't matter how much I exercise.

So if you've been trying to lose weight for several months and you're seeing little to no change in the scale (and little to no change in your body measurements), then it's likely to be one of the following:

1) You're under-estimating what you eat. Are you sure about how many calories you're consuming each day? Do you measure (not just eyeball) your food, or at least everything other than fruits and vegetables? Do you eat food prepared by others (restaurants, friends, cafeteria, family)? If so, there likely are a fair number of hidden calories in those foods. I over-estimate my calories eaten when I eat food I don't prepare and measure.

2) You're over-estimating your calories burned through exercise. I record lower numbers (by at least 10%) than what Spark or the machine estimates that I burned. I know that as my body gets accustomed to certain exercises, it gets more efficient and I burn fewer calories. So in addition to recording lower calories burned figures, I also change up my exercise routines, and add some intense intervals to some of my workouts to make things harder.

(But I also try to not to over-train and I don't try to make up for junk food and treats through exercise.)

3) There could be something physiological that is affecting your metabolismm, causing you to retain water, messing with your appetite etc. For example, have you started taking any medication in the last year or so (like going on the pill, taking steriodal anti-inflammatories, anti-depressants, etc)? Have you had your thyroid checked? I'm hypothyroid and it affects my metabolism. Unless you've added a new medication in the last year or so, it's pretty unlikely that your metabolism has been knocked out of whack - it's more likely that (1) or (2) are the reasons why you're not losing weight. But if you have been disciplined with what you eat and you are doing challenging workouts, then (3) is a possible reason for a lack of weight loss.

And finally, just because you used to weigh 125 doesn't mean that this is an achievable weight for you now. I don't know how old you are, but our bodies do change over time (even just a few years). And even if that weight is achievable, is it realistically maintainable? If you have to struggle every day to achieve and maintain that weight, is that really the right weight for you? It might be that setting your goal just a bit higher (e.g., 128-130) could make the difference between maintainable/manageable weight and frustration.

Edited by: EMMANYC at: 8/1/2012 (16:10)


KNDSKRAB
Posts: 20
8/1/12 11:27 A

I have been trying to get down to the 125 goal for 6-7 months now. I used to be 125, so I know it is not unachievable....just stuck.

I don't know my fat index. I am skinny-chunky though. I have doughy arms. To answer the strength training question, I have just recently kicked that into a higher gear.
I try to change up my cardio from intervals, to walking uphill, to elliptical, etc...



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
8/1/12 11:07 A

First and foremost: It's GOOD that you're asking! I think you know that your thought processes are heading in an unhealthy direction, and it's a good thing you're asking for help! So pat yourself on the back! You don't have to diet... no one does.

First, I have to ask you a couple of questions, to help figure out what's up with your program.

1) What is your weight loss goal per week? At your weight, you won't be able to lose much. The 1 lb per week losses you may have had before aren't possible anymore. You actually slow down a LOT the closer you get. Part of your problem is that you are already AT a healthy weight! There's not a set number of pounds you "should" weigh, because your weight is not a static number. It's a vital sign! Pushing down into a lower BMI is often very difficult. It could be that losing ten pounds is not reasonable for your body. Consider getting away from the scale, and focusing instead on non-scale victories. How do your clothes fit? How strong and fit are you? What's your energy level like?

2) Have you had your body fat percentage checked? There's a certain point where your weight on the scale doesn't mean anything, and your body fat percentage will tell you more about your overall health.

3) You mention cardio (burning calories) but you don't mention strength training. You may be experiencing what is not-so-fondly known as "skinny fat", where you have lost weight, and the number on the scale is low, but the body fat percentage is high.

4) How are you working out? Burning 600 calories is tough when you're at a healthy body weight.

One possible culprit here may be that you're overtraining. When you do nothing but cardio all the time (especially the same cardio) you can actually overwork your body and start to break it down. I did this to myself not long ago. After a month-long plateau, I stopped working out so much thanks to life interfering... nothing else changed. I suddenly started losing weight again. I went from working out for 1-2 hours a day, 6 times a week to about 3 times a week for an hour. I was also strength training WAY too much (four days a week, generally the same muscle groups each time!)

One thing that can help us troubleshoot is for you to share your nutrition and fitness trackers.



KNDSKRAB
Posts: 20
8/1/12 10:35 A

Here's the deal, I think I have got to the obsessive self-destructive point in weightloss. I have never been obese, just gained about 15lbs when I got married.
I am down to where all I need to lose is 10 lbs.....10!!!
I will eat 1200 cals (I am 5'4 and 135lbs. female, 20yrs old) and work out (burning like 300 6x a week) and not...budge....an inch.....it seems like I don't even tone up.
Then, my thought process is "maybe I am not eating ENOUGH" so I up my calories to 1500 (advice from my thin father-in-law), and workout burning 600 cals 5-6 times a week. I notice a little more toning, but still no budge in my weight!!!!!!
I understand all the talk about gaining muscle...but if I am gaining muscle, shouldnt my measurements at least change?
At this point, I am willing to try just about anything...I don't liek the idea of "diets" I just eat lots of veggies, protein and fiber, but maybe dieting is the only way.....I need advice (and probably to stop obsessing.



 
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